Alzheimer’s: Are We Doomed, or Can Lifestyle Make a Difference?
Does having two copies of the APOE4 gene mean we are destined to develop Alzheimer’s? Does it really increase our risk by 60% by the age of 85?
Maybe—but the latest research highlights that lifestyle choices play a significant role in determining our cognitive health outcomes. While genetics set the stage, we have the power to influence how the story unfolds. Make sure you optimise your chances of joining the 40% that will not get Alzheimer’s.
Protecting Brain Health Through Lifestyle
A proactive approach to diet, movement, and stress management can significantly lower the risk of Alzheimer’s, even for those genetically predisposed. Here’s how:
1. Follow a Brain-Healthy Diet
Eat 30+ different plants a week to nourish your gut microbiome and reduce inflammation.
Include fermented foods daily (kefir, sauerkraut, kombucha) to support gut-brain connection.
Consume legumes and whole grains for sustained energy and fibre.
Aim for 0.8 - 1.3g of protein per kg of body weight per day to support muscle and brain health.
Limit red meat to once a week to reduce inflammation.
Add nuts and seeds daily for healthy fats and brain-supporting nutrients.
2. Practise Mindful Eating
Eat slowly—“drink your food, chew your drinks”—to enhance digestion and nutrient absorption.
Follow a 12-hour eating window and have your last meal at least three hours before bedtime to support metabolic health and brain detoxification during sleep.
3. Move Your Body Regularly
Power walk for 45 minutes, three times a week to boost circulation and brain oxygenation.
Include weightlifting and resistance training at least twice a week to preserve muscle mass and metabolic function.
4. Support Your Body with Key Nutrients
Supplement with vitamin D3 and magnesium, especially if you sleep less than seven hours per night.
Drink coffee and green tea for their polyphenols, which help combat oxidative stress.
Avoid alcohol to protect brain function and reduce neuroinflammation.
5. Prioritise Stress Management
Reduce stress and anxiety through mindfulness practices.
Engage in meditation to enhance cognitive resilience.
Use acupuncture to promote a smooth flow of Qi, prevent stagnation and inflammation, strengthen the immune system, and support overall well-being.
Genes Are Not Your Destiny
Our genes may deal the cards, but our lifestyle choices determine how we play them. By making conscious, health-supporting decisions, we can shape our future and defy genetic odds. Believe it, act on it, and see the benefits unfold.
With love and good health!